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High Performance

Welcome to High Performance. Through fascinating conversations with remarkable guests, Jake Humphrey and Damian Hughes uncover the secrets behind High Performance and explore how we can all become the best version of ourselves.

We focus on uncovering the learnings from top performers in every field, from sport to entertainment, business, health and wellness.​ No matter where our guests have excelled, they all have first-hand experiences and lessons to share.

On High Performance we find out what non-negotiable behaviours they employed to get them to the top and keep them there.

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Want to get the most from High Performance? Download the new High Performance app for FREE to access every episode, enjoy exclusive documentary and masterclass content. 

You’ll get instant access to insights from the world’s best, will receive daily motivational boosts and can create your own personalised High Performance playlists.

Simply click here or search High Performance in the App store to get started.

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The High Performance Podcast

Pre-order our brand new book Micro-Habits and use code MICROHABITS26 for 25% off before the launch on 1st January. https://hppod.co/472Og7q

The pressure, the noise, the meaning of the occasion, it had all become too much.

Two years later, he returned to the same stadium, the same stage, and this time everything was different. He scored one of the biggest goals of his career, not because his ability had changed, but because his mindset had.

In this episode, I share what I learned from Dan’s transformation and the powerful lesson he now lives by: play the game, not the occasion. Together, we explore:

 • Why high-pressure moments can derail even the best performers
 • How to “shrink the stage” and focus on what’s in your control
 • The science behind reframing nerves as excitement
 • What Newcastle United’s evolution teaches us about team mindset
 • How to prepare for your own “Wembley moments” with clarity and calm

Here is more information on the studies referenced: 

What Governs Choking Under Pressure? 1. (Sian L. Beilock & Thomas H. Carr, 2001)
When Paying Attention Becomes Counterproductive: Impact of Divided versus Skill-Focused Attention on Novice and Experienced Performance of Sensorimotor Skills 2. (Sian L. Beilock, Wierenga & Carr, 2002)
Get Excited: Reappraising Pre-Performance Anxiety as Excitement 3. (Alison Wood Brooks, 2014)
A Pre-Performance Routine to Alleviate Choking in “Choking-Susceptible” Athletes 4. (Christopher Mesagno, Daryl Marchant, Tony Morris, 2008)
The Effectiveness of Pre-Performance Routines in Sports: A Meta-Analysis 5. (Anton G. O. Rupprecht, Ulrich S. Tran, Peter Gröpel, 2021.)
Attentional Focus and Motor Learning: A Review 6. (Gabriele Wulf, 2013)
The Performance and Psychological Effects of Goal Setting 7. (process vs outcome) (O. Williamson et al. 2024)

Listen to the full episode with Dan Burn: https://pod.fo/e/2eb8b4

 Hosted on Acast. See acast.com/privacy for more information.

Pressure Management Techniques that Turned Newcastle into Winners, with Dan Burn

The real secret to longevity isn’t found in trendy diets or extreme hacks, it’s in mastering the basics. In this episode, human biologist Gary Brecka shares why the world’s longest-living populations thrive not through keto, paleo, or vegan plans, but by avoiding processed foods altogether.

Gary also debunks popular health myths around fasting, carbs, and supplements, explaining why biology, not trends, should guide our choices. He highlights the everyday habits that matter most: eating whole foods, prioritising protein, sleeping well, staying mobile, and building strong connections.

From Dana White’s remarkable health reset to the future of wellness, Gary shows that the path to energy and longevity is surprisingly simple: real food, real relationships, and sustainable routines that last.

This episode offers a powerful reminder that health isn’t about perfection, it’s about consistency, simplicity, and living with purpose.

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HP Foundation 👉Do you want to kick-start an evolution that will change the lives of millions of children? Find out more about the High Performance Foundation: https://hppod.co/foundation

HP Corporate Events 👉Click here to book High Performance Events: https://hppod.co/corporate-events

For more information on the Ultimate Human Genetic Testing Kit, visit: healf.com/tuhwgenetictest

Explore offers and discounts through our other partners:

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 Hosted on Acast. See acast.com/privacy for more information.

World #1 Biohacker: Diet Myths, Creatine & How To Actually Live Longer | Gary Brecka (E374)

The greatest regrets in life rarely come from failure, they come from never trying. In this episode, Jake and Damian explore the courage to act, joined by insights from Siya Kolisi, Matthew McConaughey, Matt Fraser, and Lee Child. Together, they reveal why preparation, consistency, and self-reliance are the real keys to success.

This episode challenges the myth of “the perfect moment,” showing that progress is built through small, deliberate steps and the willingness to start, even when conditions aren’t ideal. 

Whether you’re chasing a dream, building confidence, or seeking change, the message is simple: stop waiting, take action, and create your own momentum.

Listen to the episodes mentioned:

Siya Kolisi: https://pod.fo/e/af659

Lee Child: 1https://pod.fo/e/10a24a

Matthew McConaughey: https://pod.fo/e/a9e4a

Mat Fraser: https://pod.fo/e/158ba0

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Act Now or Miss Your Moment

We often imagine depression as something visible, but what if it doesn’t look like sadness at all? What if it looks like success? If you look successful but feel flat, this episode is for you.

Psychiatrist and researcher Dr. Judith Joseph calls it high-functioning depression, the kind that hides behind achievement. It’s the quiet loss of joy that can go unnoticed, even in the most accomplished people.

In this episode, I share Judith’s powerful framework; the Five Vs, for recognising and rebuilding joy before burnout sets in:

 • Validation: Acknowledge your feelings instead of pushing them away.
 • Venting: Find healthy ways to release pressure.
 • Values: Reconnect with what truly matters.
 • Vitals: Look after your body and mind.
 • Vision: Protect small moments of joy and rest.

We also talk about the science behind anhedonia, the loss of pleasure, and how noticing small points of joy can help us measure recovery, not just productivity.

 Hosted on Acast. See acast.com/privacy for more information.

How to Spot and Solve Hidden Depression, with Dr Judith Joseph

At the height of global stardom, Rick Astley made the decision to step away from fame. In this deeply honest conversation, he opens up about the anxiety and fear that came with constant travel, the unhealthy coping mechanisms it triggered, and why leaving the spotlight was the only way to reconnect with himself.

Rick reflects on the drive for financial security that fuelled his career, the realisation that fame is ultimately “a lovely nonsense,” and why the true reward has always been the joy of connecting with people through music, not public recognition. He also shares how therapy and emotional honesty helped him process those experiences and build a more authentic life.

This is a rare glimpse behind the curtain of fame, and a powerful reminder of what really matters when the noise fades.

🚨 Partners

Heights 👉 Get 20% off your subscription by using Code: HP20 here: https://highpfrmc.com/heights1

HP Foundation 👉Do you want to kick-start an evolution that will change the lives of millions of children? Find out more about the High Performance Foundation: https://hppod.co/foundation

HP Corporate Events 👉Click here to book High Performance Events: https://hppod.co/corporate-events

Explore offers and discounts through our other partners:

https://hppod.co/partners

 Hosted on Acast. See acast.com/privacy for more information.

Rick Astley's Story: The Trauma That Forced Me On Stage (E373)

Matt Fitzpatrick reflects on the mindset and methods that have made him one of golf’s most meticulous competitors. A major champion and relentless learner, Matt has tracked every shot since he was 15, turning numbers into a powerful advantage.

In this episode, he shares how he finds an edge when others have more natural power, what winning the U.S. Open and featuring in a Netflix documentary taught him, and why surrounding himself with honest people has been crucial to his success. Plus, hear the advice he received from none other than Michael Jordan.

This is a fascinating look at the discipline, detail, and mindset behind one of golf’s modern greats.

Heights 👉 Get 20% off your subscription by using Code: HP20 here: https://highpfrmc.com/heights20

 Hosted on Acast. See acast.com/privacy for more information.

Matt Fitzpatrick: How Tracking Every Shot Since 15 Built a Ryder Cup Winner

Richard Osman is known for his wit, his bestselling novels, and his sharp eye for detail. But behind it all is a simple guiding habit: tip generously.

For Richard, it’s never just about money. Growing up tall and often feeling different gave him a deep sense of empathy, and over time he realised that generosity, whether through money, time, kindness, or attention, isn’t an extra, it’s essential. It’s how we connect, build trust, and shape the kind of people we want to be.

In this episode, we explore what Richard’s philosophy of generosity can teach us about leadership, empathy, and happiness. Together, we explore:

 • Why empathy often comes from our differences
 • How generosity builds trust and connection
 • The science of giving and why it makes us happier
 • Why small, everyday acts can shape who we become
 • How leaders and teams can practise “tipping generously”

Because high performance isn’t only about discipline and drive, it’s also about compassion, empathy, and the quiet strength of lifting others as we go.

Here is more information on the studies referenced: 

Spending money on others promotes happiness 1. (Dunn, Aknin & Norton, 2008)
What we get when we give 2. (Harvard Medicine, 2023)
Self-Determination Theory and the facilitation of intrinsic motivation, social development, and well-being 3. (Deci & Ryan, 2000)
Influencing value priorities and increasing well-being: The effects of reflecting on intrinsic values 4. (Lekes, Hope, Gouveia, Koestner & Philippe, 2012)

Listen to the full episode with Richard Osman: https://pod.fo/e/26ea40

 Hosted on Acast. See acast.com/privacy for more information.

Why Giving Is Actually Good For Your Health, with Richard Osman

Suicide is the biggest killer of men under 50, yet the stigma around mental health still keeps too many silent. In this episode, Roman Kemp opens up to Jake and Damian about his own battles with depression, the devastating loss of his best friend, and why talking openly about suicidal thoughts can save lives.

Motivated by personal tragedy, Roman has turned his pain into action. He discusses the new initiative he’s designed alongside Tottenham CEO Vinai Venkatesham for the Premier League – Together Against Suicide, connecting football clubs with local charities, creating spaces where men feel safe enough to speak. 

He also reflects on the strength of family support, and the role both football and community can play in changing the conversation.

This episode is a raw, heartfelt call to break the silence, challenge the stereotypes, and create real, accessible help for those who need it most.

Need Support?

Samaritans: Call 116 123 or visit samaritans.org

Mental Health Mates: mentalhealthmates.co.uk

Shout: https:giveusashout.org

IAPT: https://www.england.nhs.uk/mental-health/adults/nhs-talking-therapies

🚨 Partners

Heights 👉 Get 20% off your subscription by using Code: HP20 here: https://highpfrmc.com/heights1

Tide 👉 Free £50? Just spend £100 on your Tide card to get it when you use code HP50: https://highpfrmc.com/tidehp50

FORA 👉 Claim a free day pass at any Fora workspace and find the perfect home for your business here: https://highpfrmc.com/fora-free-au

HP Foundation 👉Do you want to kick-start an evolution that will change the lives of millions of children? Find out more about the High Performance Foundation: https://hppod.co/foundation

HP Corporate Events 👉Click here to book High Performance Events: https://hppod.co/corporate-events

Explore offers and discounts through our other partners:

https://hppod.co/partners

 Hosted on Acast. See acast.com/privacy for more information.

Roman Kemp: Football’s Role in the Fight for Men’s Mental Health (E372)

The Ryder Cup is one of the greatest events in sport, where Europe and the United States put aside individual achievement for national pride in one of the fiercest rivalries anywhere.

In this episode, European captain Luke Donald joins former captains Paul McGinley and Sam Torrance to share what it really takes to lead under the highest pressure, how to build a winning team culture in just days, and the unforgettable moments that defined their battles against the USA.

This isn’t just a chat about golf, it’s about leadership, unity, and inspiring people to perform when it matters most.

Heights 👉 Get 20% off your subscription by using Code: HP20 here: https://highpfrmc.com/heights20

 Hosted on Acast. See acast.com/privacy for more information.

Ryder Cup Rivalry: Through the Eyes of the Winning Captains

When most people think of Usain Bolt, they see the medals, the world records, the effortless dominance. But his journey wasn’t built on winning, it was built on losing.

At the Athens Olympics in 2004, Bolt crashed out in the first round. It was a painful wake-up call, but also the turning point of his career. With the guidance of coach Glen Mills, he learned the habit that would define his legacy: “you have to learn how to lose before you can learn how to win.” 

In this episode, I share what I took from Bolt’s story about truth, resilience, and growth.

Together, we explore:

 • Why losing reveals more than winning ever can
 • How honest self-reflection accelerates progress
 • The role of setbacks in building resilience
 • Why Glen Mills’s philosophy shaped Bolt’s career
 • How to turn failure into the raw material for success

Here is more information on the studies referenced: 

Winning Isn’t Everything: Mood and Testosterone Regulate the Cortisol Response in Competition 1. (Zilioli, S., Watson, N.V., 2013)
Mindset, The New Psychology of Success 2. (Carol Dweck, 2019)

Listen to the full episode with Usain Bolt: https://pod.fo/e/279623

 Hosted on Acast. See acast.com/privacy for more information.

The Defining Moment That Changed Usain Bolt's Approach to Failure

As the F1 world gears up for the next thrilling race weekend, we revisit an insightful conversation with James Vowles, former Mercedes-AMG Petronas Motorsport Strategy Director and current Williams Team Principal. Having worked closely with Lewis Hamilton for over a decade, James provides a rare perspective on the mindset and skill set that have made Lewis one of the greatest. 

Drawing from his extensive experience in the sport, James also shares what it takes to manage the expectations and pressures of legendary drivers like Hamilton and Michael Schumacher, what separates the best from the rest, and how he transformed his passion for motorsport into a remarkable career at the pinnacle of racing.

Listen in for a fascinating deep dive into the mind of one of F1’s most experienced and respected figures.

🚨 Partners

Heights 👉 Get 20% off your subscription by using Code: HP20 here: https://hppod.co/20heights

HP Foundation 👉Do you want to kick-start an evolution that will change the lives of millions of children? Find out more about the High Performance Foundation: https://hppod.co/foundation

HP Corporate Events 👉Click here to book High Performance Events: https://hppod.co/corporate-events

Explore offers and discounts through our other partners:

https://hppod.co/partners

 Hosted on Acast. See acast.com/privacy for more information.

James Vowles: Why Williams Will “Break Everything” to Succeed in F1

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